What small lifestyle changes have the biggest impact?

哪些生活的变化会带来巨大的影响

Twenty Minute Rule- Whenever I would come home from a long day at work or school,  I was so tired the only things I could find energy to do were mindless life-negating nonsense-- television, Netflix, Reddit, Facebook, whatever.

二十分钟法则-无论每天我从学校或是工作中回来，我总是感到非常累以致于我只能从不断地看都是无稽之谈的电视，Netflix，Reddit，Facebook，等等。

Every night I would somehow findhoursof time to do these things (despite being extremely tired), suddenly get a burst of energy towards midnight, stay up way too late, and then get extremely tired the next morning.  This cycle would repeat until the weekend, where I would stay up too late on Sunday, and be tired the following Monday.  Wash, rinse, repeat.

每晚，我都会花几个小时去做这些事情（尽管已经非常的累了）， 突然到午夜了来了活力，不停的熬夜，最后第二天早晨非常的累。这个循环会一直持续到周末，我可能会一直熬夜到周日早上，并且会一直累到周一。冲洗冲洗，不停的重复。

Several years ago, I replaced this nightmarish routine with thetwenty minute rule. Now, the moment I get home, I force myself to do at least twenty minutes of one of the following-- write an article, read a book, practice chess, learn another language with DuoLingo (I try to do this on my phone, not laptop to minimize the risk of distraction), practice guitar, meditate, work on a computer programming language, or improve flexibility with stretching.  Customize the activities to suit your interests, but this should generallynotinvolve any computers.

几年前，我用二十分钟法则代替这个噩梦般的常规。现在，当我回到家，我强迫自己在下列几件事中再做二十分钟，写文章，看书，练习象棋，用多邻国学另一种语言（我试着用手机学 ，而不是用笔记本，防止分心），练习吉他，冥想，学习一门新的编程语言，或者练习肢体柔韧性。制定适合你兴趣的活动，但是这最好不包括任何的电脑。

Once you get past that twenty minute commitment, you will find that you have the energy to keep going.  Over the course of a couple weeks, you will have finished a book -- which, for many people, will be the first time they have done so in a long time.

一旦你通过了二十分钟的任务，你会发现持续下去的力量。在过去的几周里，你会读完一本书-，这对于很多人来说，将是第一次长时间的完成这件事。

If you simply don't have energy to continue past twenty minutes, or to even start the twenty minutes-- GO TO SLEEP.   There is precisely no benefit to watching Netflix until you pass out from exhaustion, only to be tired the next day.  You need to make it a habit: don't have energy?  Go to sleep.  Do have energy?  Spend it making yourself better.

如果你坦白讲没有力量去进行二十分钟的行动，甚至都开始不了时，去睡觉吧。看Netflix肯定是没有好处，可能还会从疲惫中昏倒，第二天更加疲惫不堪。你需要养成一个习惯，没有精力，就去睡觉，有精力了，就去做让自己更棒的事。

Addendum:

附录

The key to progress is recognizing that any forward movement brings you closer to your goal.  Humans reliably fail to set aside time to do the things wereallywant to do, and reliably succeed at finding time to do the things we know won't make us better.

进步的关键就是可以看到，你向前的每一步都会带你更近的到达目标。人们总会在留出时间做我们真的要做的事上失败，而总是成功的找到时间去做我们知道不会使我们变得更好的事。

When I wake up every morning, ask me what things will make me happy today, and I will tell you: being with my family, eating good food, having rewarding, meaningful conversations with friends, learning interesting things about the world, going on adventures, and so on.  Now ask me at the end of the day how I spent my free time, I will tell you: Twitter, Facebook, Reddit, responding to angry internet comments.

当我每一个早晨醒来，会问自己今天做什么事会让自己快乐，然后我会告诉你：陪伴家人，享受美食，受到嘉奖，与朋友有意义的谈话，学世界上有趣的东西，探险，等等。现在一天结束的时候问问自己，空闲的时间我要怎么利用，我会告诉你，推特，Facebook，Reddit，回复一些令人生气的评论。

Ask any parent and they will tell you the same thing, "I honestly don't know what I did with all my free time before I had kids."  The answer is you did nothing, and now you filled that nothing with a kid....and if you have another kid you'll see that there is a lot of time you're still wasting. When people don't plan, they aren't ready to take advantage of opportunities that avail themselves, and so they play Angry Birds and watch Netflix because it takes less energy than figuring out something to do at that moment.  I call this the"path of least resistance problem."  To make ourselves more sensitive to opportunities that can decidedly improve our lives, we need to structure our routines to make the path of least resistance difficult.  One way to do this is the twenty minutes rule.

问任何父母，他们都会这么告诉你，我真的不知道在没有孩子之前，空闲时间会做什么。回答是什么都没做，现在都是关于孩子的，如果你有另一个孩子，你会看到你依然在浪费很多的时间。当人们不做计划时，不会把握有利于自己的时机，因此他们玩愤怒的小鸟和看Netflix，这种比想出要去做什么事花费的精力少多了。我称之为“最小阻力路径”，为了使我们对提高我们生活的机会更加敏感，我们需要改变我们的常规通过这个“最小阻力路径”。一种方法就是二十分钟法则。

If we want to do something trivial, something that likely won't matter in the grand scheme of our lives, like meeting a colleague for lunch, we will pencil a time in our calendars and get it done.  But when we want to do something important and enriching, something we know will matter greatly in the grand scheme of our lives, like writing a book or learning a language, we say "I'll get around to it."  We don't pencil in the twenty minutes a day necessary to become the person wereallywant to be.  One way to do this is to challenge the impulse to relegate our passions and our ambitions to something our future selves will do down the line.

如果你要做琐事，一些和我们人生宏伟的计划没多大关系的事，比如和同事吃饭，我们可以在日历上用铅笔标记一下，然后完成它。当我们要做更重要和更充实的事情，和我们 人生宏伟的计划很相关的事情，比如写书，学语言，我们会说，“我要做这个”。方法之一就是挑战我们的冲动，把我们的激情和我们的雄心壮志变成将来的自我肯定会做的事情

原文作者及出处：Evan DeFilippis，from Quora

“本译文所涉翻译行为已取得著作权人许可，本译文所涉法律后果均由本人承担。本人亦同意简书平台在接获有关著作权人的通知后，删除文章。”